Below in this article, we’ll discuss Dorian Yates’ diet, workout and supplement […] Required fields are marked *. Not only was “The Shadow” enormously muscular, but he was also ripped to the bone. He can be claimed to be the father of the term “MASSTHETICS”. Part 1: Dorian Trained His Chest And Biceps With Intensity! 1988 EFBB British Championships, 1st (Pro Card) 6. Here is what it looks like: As you can see Dorian trained each body part once per week using a modified bodybuilding training split. If you want to try Dorian’s chest and biceps workout then I strongly recommend you use a training logbook. Not for beginners. His chest looked good as well, while his upper body looked like he was born to stand this way. Dorian Yates’ workout The Age of Intensity is a super intense bodybuilding plan. Unfortunately Dorian tweaked his shoulder on the decline bench press and switched to the incline bench press for safety reasons. Dorian Yates follows a meal plan that has a perfect balance of proteins and carbohydrates. Let’s wrap things up with one of Dorian’s most famous quotes: “I’m not really good at knowing where 85 or 90 percent is. Dumbbell Pullover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 2. He won 6 consecutive Mr. Olympia contests from 1992 – 1997. This routine is a 4 or 5 day body part split that hits the following muscle groups per day: Day 1: Chest, Biceps, Triceps Day 2: Legs, Calves (Heavy) Day 3: […] About Dorian Yates. The Dorian Yates Training Split! Dorian's biceps were so pumped, they were cramping up, so I had him shake it off and then lift the weight up again and hold it in the fully contracted position for an additional 15 seconds before lowering slowly … His entire upper body including his chest and biceps were simply massive! The Dorian Yates Training Split! He would never train biceps and triceps together. 1×12 warm-up; 1×8-10; Biceps. Similarly, day 4 is for chest, biceps and abs and finally day 6 is the time for legs. Dorian Yates Body Stats. Dorian Yates – Mr. Olympia 1992-1997. With Dorian’s routine 1 set is more than enough! Smith machine shoulder press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 2. Even on the forced reps Dorian is controlling the negative phase with perfect form. I help advanced athletes take their training to the next level and achieve results they never imagined possible. Vaak denken we dat meer trainen en langer trainen beter is dan een korte intensieve trainen; volgens Yates is dit niet het geval. This adds up to a lot of extra muscle mass over time. With little guidance, a 19-year old Yates found himself in a youth detention center where his strength impressed many. Within this routine, Yates performs 9 exercises, usually with a couple of warm up sets, and then a single working set. Te veel trainen kan soms zelfs in je nadeelwerken. On Thursday, Yates hits his chest, biceps, and abs routine for 9 exercises. Hammer Pulldowns (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 3. He believes that his diet has undergone a lot of improvement since the mass-bulking foods that he ate during his competition days, especially during 1987-88. It worked nicely until Dorian tore his biceps. 10:02. Yates is considered to be the first of the "mass monsters" in bodybuilding. Instead of squats, Yates used hack machine and instead of using a standard bench press, … Dorian Yates uses the following supplements to help fuel his gains: Dorian Yates has won Mr. Olympia 6 times and he has adopted the HIT or High-Intensity Training method that emphasizes on fewer reps and maximum effort. Along with focussing on aesthetics he also concentrated on putting on massive size. Here’s Dorian Yates shoulder, triceps and abs routine: 1. Decline Bench Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 4. Dorian Yates is a former professional English bodybuilder famous for several things. Dorian Yates was known for his high-intensity training style but that wasn’t the only unusual thing about the way he trained. The incline bench press is the only exercise in Dorian’s entire chest routine where he does not perform any forced reps. Early in his career Dorian focused on the decline bench press to train his chest. Thursday: Chest, Biceps, and Abs. He did as many warm-up sets as he needed to stay safe. It will boost your training intensity to new heights! Of course Dorian didn’t just perform 1 set per exercise. This is the part of the biceps located on the inside of the upper arm. The Bodybuilding Nation. Here’s Dorian Yates chest, biceps and abs routine: 1. Yates rules against pre-loading the body with carbs before a workout but emphasizes upon having a carb drink as a post-workout shake to maximize muscle recovery and growth. Dorian’s first bicep exercise is the 45 degree incline dumbbell curl. Alex Rogers. 9:56. link to 3 Day Push / Pull / Legs: The Ultimate Guide. Here is Dorian demonstrating this exercise: I have personally worked with many patients as a physical therapist who injured their wrists performing too many barbell curls. Seated Calf Raise (1 warm up set, 10-12 reps, & 1 working set, 6-8 reps). Finally Dorian finishes off his biceps workout with some 1-arm machine preacher curls. The front double bicep was hotly contested between them as Yates had half a bicep smaller, and Levrone always had his A game when it came to arms. Dorian Yates workout routine is a brutal program but if you are consistent with your training and disciplined with your diet, you can surely make substantial ... Thursday (Chest, Biceps, and Abs) Incline Barbell Bench Press. Copyright © 2013-2020 JackedGorilla.com All Rights Reserved - Owned & Operated by Wealthy Gorilla Limited I love that Dorian uses the ez-curl bar rather than a regular barbell. Dorian was known as the “mad genius of bodybuilding” because of his thoughtful and intelligent approach to training. Dorian trained each body part once every 6 days using the following body part split: Day 1: Chest / Biceps; Day 2: Quads / Hamstrings / Calves; Day 3: Off; Day 4: Shoulders / Triceps; Day 5: Back / Rear Delts; Day 6: Off; Day 7: Repeat! When you do Yates rows with an underhand grip, the biceps tendon is placed under a lot of stress. Browse more videos. Dorian Yates was easily the best bodybuilder during the 1990s and one of the greatest bodybuilders of all time. One-Arm Dumbbell Row (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep), 5. 2 x (10-12) warm-up sets, 1 x (8-10) Decline Bench Press. He wasn’t as genetically gifted as some other bodybuilders such as Flex Wheeler or Kevin Levrone so he had to rely on an unconventional training program and his unbreakable willpower to become a champion. The Dorian Yates Leg Workout! There is a reason they called Dorian “The Shadow,” after all. Second for being a six-time Mr. Olympia winner. Dorian believes that most bodybuilders would be more successful if they emphasized the lowering parts of their reps. Playing next. Named along with legends like Arnold Schwarzenegger and Lee Haney, Yates has under his belt 15 major contest wins. He is the biggest of the professional bodybuilders and when beside him makes all other bodybuilders look small. Again, Mentzer had Yates perform one set to failure. Barbell Deadlift (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep), 7. The plan is split into four days a week: Day 1 – Deltoids, Traps, Triceps & Abs; Day 2 – Back; Day 3 – Active Rest (Cardio) Day 4 – Chest, Biceps & Abs It depends on your own personal choice. 1985 Novice West Coast (England), 1st 3. On Wednesday, Dorian Yates have a rest from workout. The original Yates row is performed with an underhand grip (palms facing away). There is no way Dorian was going to let his logbook get the better of him! Click here to learn 11 incredible eccentric training protocols to bust through training plateaus! Dorian Yates is a 6 time Mr. Olympia winner and a bodybuilding legend. Reverse-Grip Hammer Pulldowns (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep), 4. Dorian Yates was one of the most successful bodybuilders of all time. En om eerlijk te zijn, verrastte het me hoe snel de show een succes was. During his era, he dominated competitions, becoming an icon in the industry. If you want to learn more about Dorian’s unique training style then check out the following articles: These articles are the best resources available anywhere in the world on Dorian Yates’ unique approach to training. It’s unclear if his training partner helped him a little bit on the last rep or if he completed it on his own. Dorian has won 6 Mr. Olympia’s in a row. Save my name, email, and website in this browser for the next time I comment. Spieropbouw vereist zowel rust als werken. Weight: 265-282 lbs in contests, 290-309 lbs in offseason, Birthplace: Walmley, The Royal Town of Sutton Coldfield, England. The original Yates row is performed with an underhand grip (palms facing away). Calf Press (3 Rest-pause sets to failure), 8. 1986 EFBB British Championships ( London), 1st 5. It worked nicely until Dorian tore his biceps. Third, for his thick back. Succumbing to chronic injuries, the bodybuilding career of Dorian Yates ended after his 1997 win; however, he remained extremely active in the fitness industry as a fitness writer, workout creator, gym owner, and star of the documentary about … Dorian Yates Diet Plan. Your email address will not be published. Dorian trained his chest and biceps with a low-volume / high-intensity workout where he trained to failure or even beyond failure with forced reps on every exercise. Dorian believed that performing 1 all-out set per exercise was the key to building as much muscle mass as possible. The Yates Row Can Tear Your Biceps. Dorian Yates Chest & Biceps Workout Blood & Guts Training Program. It will boost your training intensity to new heights! Hack Squat (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps), 4. On each exercise Dorian performs 1 all-out exercise beyond failure with the help of 2-3 forced reps. Just take a look at this video of Dorian performing incline dumbbell flyes: Dorian performs 6 picture-perfect reps and then an extra 2 reps with the help of his spotter. Dorian’s biceps workout routine includes 3 types of exercises: Type 1 – Incline dumb-bell curls. At the conclusion of the workout Yates' biceps were quivering but pumped at least an inch and a half'and he seemed quite pleased as a result. It’s easy to see why when you look at his chest workout. Dorian was one of the first true “mass monsters” in the sport of bodybuilding. Yates retired from … Yates follows a working split of four days and advises that moderate cardio should be done 2-3 times a week for 20-25 minutes on non-training days. Dorian calls the logbook the single most important tool a bodybuilder can use. Early 1990s bodybuilding machine preacher curl ( 2 warm up sets, 10-12 reps, & 1 working set 8-10! Himself to his limits at every workout look like a typical bodybuilding style and! 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